Archive for the ‘Secrets of Champions’ Category
Arnold Schwarzenegger
Breast-Arnold model number and quality!
When tested kachkovaya brethren going in a circle and starts talking about Arnold.commemorate the first thing his chest.Main hitch is that the volume of the thoracic, after all, "tied" to the total weight of the body.In other words, what you are, the greater your breast.Now if Arnold weighed in at 130 kg.wonder if there is nothing like as.but his competitive weight in the best years of barely 105 pounds!
So it turns out that breast Arnold is really incomprehensible sensation.As such, he was able "to do"? Sam Arnold denies.that he had some secrets or personal recipes breast pump.No, just a relentless, hard work, he says.However, I personally have ever seen Arnold training.I took notes and now I see.that he had his own special technique.Necessary to begin with that.that it was "merged" together the two approaches: high volume training with a relatively light weight and heavy base repeats.
On the exercise had 5-6 sets.It all started with almost "pampinga" in the 15 repetitions.and then the weight grew.and final set was a "brutal" force-style (4 repeats).Total sets turned out a lot, up to 30.But most surprising is.that such training, Arnold managed to scroll up to 3 times per week without any signs kakmh overtraining!
Once I got into conversation with Arnold and that's what I heard: "Overtraining is a mental fatigue.It is taken from the heavy monotonous work that you're doing mechanically.If you're happy to go to the gym.psyche "charged".You are full enthusiasm and nervous energy.overtraining will never happen! "The basis of nursing training at Arnold has always been a bench.
His best result in this exercise – 245 kg.At 8 reps he pressed 200 kg.at 25 -155 kg.a 110-pound barbell, Arnold easily squeezed 60 times! As for Arnold presses had their own theory.He believed that the maximum mass of a pure power gives work to the number of repeats is less than 5.Basic bench Arnold dopolnyali 4 more traffic.And each with its own goals.
Inclined bench-top for infants.breeding – for internal and external areas.pushups with weight – for the bottom.and Pullover – again for the top.Arnold believed.that all parts of the breast should be pumped separately.and, again, only heavy basic movements in the "brutal" force-style.This rule and determined the selection exercise.Nobody ever saw Arnold doing crossovers.But the execution of pullovers or dilutions collected around the crowd like Arnold dikovanny trick.
Now, about the – the most important.Power style, as is known, quickly "clog" the muscle, and it ceases to grow.Arnold thought of a unique technique, which allowed him to practice a style of power for years.It turns out that out of the impasse is fundamentally changing the nature of the nervous innervation.
In fact it is very easy.Only need to rotate in heavy presses and dumbbell bar! In either case, remains a classic bench press strength curve.but the "act" on the pectoral dumbbell and barbell quite differently.Arnold himself has been a schedule today, he presses the bar, next time – dumbbells.In addition, a safety net in Arnold presses rods periodically change the width of the grip.
And another secret.Every time after a series of sets Arnold presses performed linkage set for the back.Presses shortened pectoral, and due to this reduction occurs shoulders stoop-formed.This effect is easily neytrolizovat regimes, if there is traction to run back.Arnold keenly listened to her.
If the total power load on the body became unbearable, he moved to a special training scheme thoracic.The first training was in his chest "light", the second – and third moderate – severe.Due to this timetable it fits into the same frequency of nursing training in any.very heavy.program the total mass of muscle pump.And finally one more recipe from Arnold Schwarzenegger pumping.
The main mistake.which usually do.Arnold explains,.- Is a weak mental concentration on the work of the muscles.The concentration must be absolute! Personally, I completely "disconnected", performing an exercise.The most important thing in the pump – to feel the muscle work.If you do not feel the muscle, it does not grow!COMPLEX
Exercise sets are duplicates
Bench press 6 x15, 10,8,6,6,4
Inclined bench press 5 x 10, 8,6,6,4
Dilution with dumbbells 5 x10, 8,8,8,6
Dips 5 x 15, 10,8,8,8
Pullover 3 x15
Arnold Schwarzenegger Video
Kevin Levrone
Kevin Levrone – one of the greatest athletes in the history of bodybuilding.He has earned such words are not so much because of muscle chic.much because.that seems to be a tragic fate in no way broke his.but even gave birth to the phenomenal success of sport.Kevin was born July 16, 1966 in Baltimore, Maryland.In addition to his family had 5 children.In 10 years, Kevin has experienced his father's death – but it was only the first blow in his life Levrone.
"It is strange.but it was his father's death prompted me to bodybuilding.- Recalled, "Maryland car muscle," Twenty Years Later.- Then I felt very lonely and avoided every kind of communication.But bodybuilding – sport single, in the room you are left alone and can distract from the sad thoughts ".After college, Kevin begins to engage in construction business, and even opens up your business.All seemingly went well.But after a couple of months (when he was barely 24 years old) mother gets cancer Levrone."I am very upset about her suffering, – said Kevin.- I do not want anyone to see, wanted nothing to do: I could only train ".
After the death of another person close to him Levrone with head goes in the "iron" sport and achieves good results in powerlifting.Incidentally, his first bodybuilding competition, he won by being "lifter".It happened in 1990 at the State Championships.At the urging of friends bought a melting Levrone posing and went to the scene and.to his surprise.won! The following year he became the first National Championship in the United States and won the professional card.
Since Levrone could hardly collect titles, showered him with enviable constancy.Here are just some of the tournaments.conquered Maryland uniques: "Night of Champions".postolimpiyskih series of Grand Prix."Arnold Classic"."San Francisco Pro" and "Toronto Pro".A total of 21 medals uniform Levrone IFBB – it's more.than anyone else! He currently owns gyms in Maryland and Baltimore.In memory of parents Levrone created charity fund for the terminally ill children.Every year he holds the "Classic" own name.all proceeds of which gives the fund and Children's Center at Johns Hopkins.
The year 2002 started for fans of Kevin Levrone with mournful messages: their idol forever leaves a sport for the sake of rock music and moved to Los Angeles close to the monsters of the Phonographic Industry.The solution seemed irreversible.especially since Levrone advertised the sale of shares of its own share of successful Club World Gym in his hometown.However, in February on one of the sites appeared kachkovyh unusual message.if Levrone began to prepare for the "Olympia".Duck? Nevertheless.in March, Internet ad to sell shares lost Levrone.and in exchange the news reported.on the contrary that he bought the other half of the shares and became sole owner of a huge club.But in July, Levrone announced that the former rejects plans.The music he would write as a fan, and he will remain a professional bodybuilder.More than that, it really will perform at the nearest "Olympia" -2002.So what happened? What has changed plans?
It would not be happy…
The fate of Kevin Levrone had two injuries.The first occurred in 1993 when he did the heavy bench press (226.5 pounds!).The right breast could not stand the weight, broken.And now, ten years back injury.Levrone does squats with a weight under 320 kg and..Diagnosis of doctors: incarcerated inguinal hernia.
"To grow in earnest, – says Levrone – need to apply significant weight.Over the years, the weight becomes more serious.and here comes the day.when you understand.that your body will no longer stand.Suppose you walked into your squat up to 300 kg.How many years you will be able to squat with the weight? Well.perhaps.three or four years in fact,.knees are not designed for.once a week to load them weighing three hundredweight.Then you'll get a trauma.And if you lower the weight, it would mean rolling back the form.So for 40 years pros leave the podium.And this does not mean that they were cooked.Simply, they feel a barrier that is given to step…"
The last injury was very severe Levrone.Many blood vessels were broken.There was a risk of hemorrhage into the abdominal cavity.In fact, the doctors pulled out from the world of Kevin.Levrone himself said that during the rehabilitation period, he could not even look towards heavy.In short, behaved like a driver who hit a car accident and is now afraid to drive.
Doctors banned fiznagruzki for six months, and this time was to Levrone at times soul-searching.For the first time he had free time, and he could spend it on things before the forbidden.For example.hours-long game of pool or trip to a music store on the day.to listen to thousands of musical novelties.For the first time, without prejudice to the case and with the inevitable remorse Levrone could get on a plane and fly to the car show, or to Hawaii.In bodybuilding Levrone 16 years.and as he was joking.for the six months he realized for the first time.what life is like a normal person.
During the mandatory leave Kevin weight dropped to a modest 89 kg.In late summer, Joe Uayder gathered all his "contract" on the red carpet.Levrone and looked at her a stranger.Nobody believed that Kevin will be able to return to the ranks of elite professionals…
In fact, not only back Levrone, but also improved the form: in 2002 he again came second in the "Olympia".Paradoxically, however, the reason for success was just a long break in training.
First, a brief digression.Injury on the eve of Kevin really decided to quit bodybuilding orevnovatelny.Weight does not go, unbearably hurt my knees, elbows, shoulders.In addition to the throne of the "Olympia" the giant went Coleman.which meant.that competitors place in the top five should again grow – to become a leader.The path then one – to raise the intensity, read, practice weight.Levrone panicked.He felt that his strength is running out.In the pros, he was brought many years of heavy wear basic training.And there.it would seem.You can stay.give yourself a break.relatively gentle start fighting for the muscle form.symmetry and separation of the more.that came with the Olympic arena Dorian Yates.However, as it turned out, only to give place to an alien-Coleman.
The first thing Levrone has decided to "raise" the hip.They really got up a few of the new standard.Kevin started heavy squats.The result is you already know.So.when Levrone went back to training.that initially could not find his body – no pain! Weight soared.but knees and elbows to work like a well oiled pistons! Levrone cautiously tried the heavy bench presses for the shoulders – and there is no pain! Moreover.muscles responded to the load as if for the first time."In the professional league for 12 years I.Training have long been torture for me.And then I got back from training a pleasure! "- Says Levrone.He eventually returned to the old battle weight, even with excess.Type "extra" six pounds! As a result, Kevin was more than dangerous competition Coleman.In terms of muscle physiology special miracle in the case of no Levrone.During the six months healed all micro and inflammation, the ones that had become chronic.Previously, tissue and tendons of the many strains discharged its structure and weakened.now it is again tough.And that means a real increase in muscle strength and increase training of weights.Change is so inspired Levrone.that after the "Olympia" -2002 he decided to take another time out from training.also for six months.
According to Kevin, the time shift leader at the "Olympia" has not come yet.On one side was defeated by Ronnie Shlierkampa, but Coleman's strength is that it Needless to place.Each new "Olympia," he meets a more perfect form.In addition, it is well mastered today posing and skillfully gaining points in an arbitrary program.Personally, for myself, Kevin sees "Olympia" in 2003 as a more complex.In addition to Ronnie he has a new rival in the person of Shlierkampa, as well as "young wolf" by Dennis James
- If the upcoming "Olympia" you will fail and you will not get in the top five.what will happen then? Leave a sport?
Levrone smiles broadly.
- I am 37 years old.I promise the fans that will compete at least until his fortieth! And even longer!
P.S.At the "Olympia" the basic struggle -2003 Kevin Levrone had with Gunther Shlierkampom.Kevin lost a few points and took 6th place (Gunter Shlierkamp finished fifth).
Date of Birth: July 16, 1966
Place of birth: USA
Location: United States, Maryland
Height: 178 cm
Weight: off season -100 kg, 111 kg of the competitive
The highest achievements: winner of the tournament, "Arnold Classic" in 1994 and 1996.second place in the tournament, "Mr. Olympia" of 1992.1995.2000 and 2002.
Lee Priest
As people come in bodybuilding? Unambiguous answer to this question is almost impossible.Arnold Schwarzenegger, being very closed and repressed tyrant-father, raised to the rank of athletics religion.Bodybuilding has become his only outlet.way to earn the respect of family and sectarian worship of others.
The famous athlete Lou Ferrigno (actor.played a major role in the TV series "The Incredible clumsy"), born deaf and had difficulty pronouncing words.He discovered bodybuilding as a sport Singles.Hiding from ridicule neighbors in the basement of his house.He spent hours at the show bar.which subsequently responded to him millions of fees for his roles in movies and the world of sports glory.The history of each athlete as unique as the structure of his body.Way of Australian talent Lee Priest in the great sport.possibly.seem to someone like a fairy tale.but everything was just so…
Lee was born on July 6, 1972 in Newcastle.in the family.where for 3 generations.aptly put by Arnold Schwarzenegger."Pump the iron".Seemed to love to the bar communicated Lee in one of the 46 chromosomes of ancestors, but does not.Over time, Lee recalled that as a child stare cartoons about superman.In 3 years my mother had made him a suit to a tee as his favorite hero.Then the young Priest vowed to become as strong as his cartoon idol.Really.maintaining a heart to love a fictional superman.Whether.at the age of 13 years first went to the gym.His grandfather,.once the army wrestling champion.showed a couple of simple exercise with weights.and Lee answer was brief: "I'm staying with you".
His debut performance on the show "Sydney Bodybuilding Classic" -86 Priest spent a few months later and immediately took the first place.Then the young champion has experiment.When he was 15, 38-year-old son, my mother invited to speak at events in a pair.Naturally, the star duo has conquered all, and got the victory back Priest.On the Rights of the family contract Lee won a few tournaments noisy.Incredible potential "Superman".Priest nicknamed as sports reporters.was implemented so quickly.that in the age of 17 he won the right to IFBB professional card.winning the national championship of Australia.Lee is now 26, he has twice participated in the super show "Mr. Olympia".And in 1997 became the sensation of the tournament even.immediately took 6th place and tucked under itself such geniuses pumping.Chris Cormier and Ronnie Coleman!
Long-standing fascination Australian fantastic cartoon effect to this day.Lee often poses for the camera lens in the costume of Superman.and on his shoulder not too long ago there was a tattoo with the letter "S".Although the nature and generously bestowed upon the whole race of genetically Priests.She never wasted on such an important figure for athletes.as growth.163 cm were the only disadvantage of Li as compared to other giants of bodybuilding.Why the "other giants"? Therefore.that in his modest growth Priest managed to accumulate an incredible amount of muscle.Its weight in the offseason – 129 kg.the competition – 102 pounds! Rumor.Lee is now working on a lot of.and plans to enter the "Olympia" in 1999 with a weight of 110 kg and to repel rivals.worthy of Superman.
Lou Ferrigno
Lou Ferrigno…This name is inscribed in gold history of bodybuilding.He was born November 9, 1951 in Brooklyn, New York.In early childhood, Lou chill ears.Began an extensive inflammation, which resulted in partial deafness.Because of her school has become a pariah Ferrigo.Nobody wanted to be friends with him.more often he was the target of sophisticated abuse on the part of senior.
The dream of a rematch brought Ferrigno life in the gym.But the coach refused to accept the high lanky teenager, saying that, they say, absolutely no prospects.Then Lou took it alone "iron swing" in the basement of his home.And what happened? Genetics retreated under the pressure of fanatical.extremely persistent training: Lou turned into a giant athlete weighing over 90 kg.Later he joined the 100-pound line and become the most dangerous (and youngest!) Rival Arnold Schwarzenegger in the tournament, "Mr. Universe!".By the way, he had to Arnold became the cinematic "star".Today Lou Ferrigo looks back and does not cease to wonder how much to contain in itself the past few years…
-What are the events of your life do you consider most important?
-First.meeting with his wife, Carla.and secondly, shooting kinoseriale based on my favorite comic strip "The Hulk".As a child I was reading this comic and wanted to be the.as its main character: a huge.phenomenally strong and.of course.Good.In 1977 came the first two test series, they were greeted by cheers, and the project began to unfold.
Well, how did you filmed, if, in practice, did not hear remarks of partners?
I hired a director, a special expert, and he taught me to read someone else's question on the lips.So I could be removed along with all-just like any normal actor.
-But in general you can not be classified as totally deaf
Yes, I am deaf is not 100 percent, but somewhere in the 80.As a child I had a very difficult, well, then there were microscopic electronic hearing aids.So, today we can say that the problem of poor hearing in general ceased to exist for me.
- "The Hulk" has passed through the screens with great success.Perhaps then you flunked cine work?
Yes, I starred in one large series – "Trauma," and played a total of 20 films.And now, by the way, is preparing to release a new comedy with my participation.
His team
-You said that the second most important event in your life – his marriage to Carla.Tell us more about this…
-We got married in 1980.Charles I was very fond.but even on the eve of the wedding, I had no idea.as this is important – to marry the "right" woman.My life has completely changed.Charles – a bright, strong personality, this "perpetual motion".It is involved in my career as a manager, arranges contracts and conducts all the family budget.In short, it manages something that I never had time.Besides, she's gorgeous wife and mother.
-What about your children?
-We have three of them: Sean 16 years, Lou Jr. – 12, and Brent -7.We both wanted to have many children, and never thought that they might somehow interfere with our lives.We took them with him to work and even traveled during the holidays together.In the end, so it was that we are very close with the children, and his own interest.In my opinion, it's much better than to leave them at home, in the care of grandparents.
I make good money, but we are not millionaires, and they do not want to be.The main.I think.children to grow up in an atmosphere of close family contacts.that they are constantly seen in front of a positive example for their parents.That's when they are easy to teach what is called the true values.
-Your children are the same sport, how you were their age?
- They have a lot in sports, but life they have much richer and more diversified interests.I remember as a teenager I was completely pushed in bodybuilding, but "Iron" did not want to know.
-What do you think, what would you have been, if hearing problems are not caused you to train?
-I still would have been a bodybuilder! In bodybuilding, I fell in love with a really crazy.It has been my whole life.I raved about tournaments.dreamed about titles, and even could not imagine.that one day shall appear on television as an actor.and not a bodybuilder.By the way, I am happy that my children were not fixated on the sport-.After all, the sport – it's only a facet of life, not life itself.In my youth I had taken his own lot, on their own staging of the gym that a kind of prison.Well, they are a lot of contact with their peers, they are more intelligent, better educated…
Tough Choices
After a long break, you decided to participate in the "Olympia" -94.in the category of "master"? What prompted you to leave again on the podium?
- I just want this! In fact,.I always keep myself in shape.I train at home sobstvennomi Hall and dieting.And then Joe came up with Uayder tournament for veterans.So I decided – why not try your luck? The wife responded to it with enthusiasm.but I immediately set a condition: all their "podgotovochnye" problem, I will decide for itself.For example, I'll cook for themselves – did not want someone "panting" for me.But, in fact, in my preparation for the speech involved the whole family.I had to redraw all of our usual schedule – with the children I have not gone any fishing.or bowling.no movie.And friends, I almost did not see.
I must say that I very soul was not in place.Still, a family man a lot more responsibility – you're not that young.single."Hungry" to winning bodybuilder.You depend on other people.I think.that for many of today's professionals.with families.preparation for the tournament – a real moral torture.
-Do you think today's bodybuilders better than those that were in your time?
- Today at the podium and really much more impressive guys.Here we must bear in mind that training methods have changed a lot, more precisely, modernized.Modern builders train muscle group only once a week and therefore rarely overtrain.Well, it happened with us at every step.They also engaged in aerobic exercise, which we never did.And they have a diet supernauchnye.When you enter the store sports nutrition.eyes get – we had it! It is clear.that the current guys in the sense of a competitive form ahead of us in light years! But remember the 60's Champions! They're all as the selection was the siloviki.participated in the show of force.competition pow-erlifterov and weightlifters! Today, to be strong not "fashionable".However, it is not my fault that the guys in the.We must take into account the time – an era in which they live.It dictates to them their laws: we must by all means bring up the "meat".This super-task of enslaving the entire bodybuilding.There is no choice: you just have to be a monster! As a result, bodybuilders have a much more massive, but today.when podium were large, without exception."Meat" fed up.Moreover, some of this senseless excess muscle simply sick.It turns out some sort of counter-advertising our sport…
Life outside of bodybuilding
-You're not going to compete?
-Never! I do not want to miss again you and your family through the "meat grinder" In addition,.I have already a lot of cases.I'm shooting a movie…
-What can you advise young bodybuilders who dream of victories and titles?
-A lot of work, but still did not turn bodybuilding into a single light in the window.Be sure to go to learn.In my lifetime I have seen a lot of tragic stories.
First, the bodybuilder is bathed in the glory.and then for reasons of age goes out and finds sports.that he did not pass on that.How to live? How to earn? No one knows how talented you are.Perhaps you will become a professional, but maybe not.But even the pros sooner or later leave bodybuilding.So, to failure in life and to the changes that age brings with it, we must prepare in advance.I advise you all the money you earn on bodybuilding, invest in their education.
Believe me, the time will come when you are sure to thank me for this advice.
- And what about marriage?
- Being happy husband and father – is the largest life kicks! So.if you have in mind is a woman.which.you think.you will be a good wife and good mother to your children.get married.do not hesitate to.Dash them.with bodybuilding! Family is more important than gold-plated trinkets! Grow a healthy.educated and the good of the child to a man much more worthy task.than to pump up his biceps healthy in the end,.Bodybuilding is not conceived for.to interfere with a person to live a full and happy life!
Tom Platz
Many professional bodybuilders glorified some part of the body, he developed beyond measure.Strictly speaking.it's such an incredible muscle size and pushing the horizons of bodybuilding.demonstrating the limitless possibilities of human will.The great champions made history with his "crown" muscle groups: Larry and his monstrous biceps.Arnold with his immense chest.Dorian with unprecedented broadest …
If we talk about the feet.then the memory comes immediately athlete.outliers even among his great contemporaries.Although the last time he was seen on the dais, "Olympia" as much in 1986.the mere mention of his phenomenal "props" leads in awe of the true fans of bodybuilding.The name of this titan – Tom Platz.And rivals.and fans alike admired his extraordinary artistry.ability to endure the injuries and.of course.breadth of the soul.wide open for everyone – friends and acquaintances.
- When did you first thought of becoming a professional bodybuilder?
Tom:Believe it or not, but my choice was a matter of pure chance.In the 60 years.when I was a kid.I came across a magazine with pictures of the famous champion Dave Drappera.and it turned my life.Drapper then starred in some movie in the role of a hefty jerk – in those years were not given other roles.So the very first bodybuilder, whom I saw was Drapper at the photo, and it has decided my fate.
- In the future you have met up with Dave?
Tom:If you want to succeed in professional bodybuilding, we should move to California.It is home to the stars, here is a big policy.When I got home in California, found that Drapper lives very close, about three hours.We often trained together.
- And what have you learned from him?
Tom:For all the buzz in bodybuilding Dave was in the process of training Although he often appeared in films.By nature he was a lone wolf and he did not like to appear on the public.Even while training for selected early, at 6 am, when the hall is not just the people.When it came to participate in competitions, to Dave sent a deputation of the whole – to persuade.He once told me that he was supposedly embarrassed to be a "Mr. America".Mole.and so he has some money to shoot a movie.and therefore it would be better to give the title to some cash-strapped young guy.In this sense, Dave was the exact opposite Arnold Schwarzenegger.who also happened to me like an apprentice.
- What impressed you, Arnold?
Tom:It seems that visitors see America differently than we do, Native Americans.I remember that Arnold enthusiastically told me that America – a country of vast opportunities.Like, here, if you want, you can be anyone – even a movie star, although the Minister.Frankly, I thought that he is not all right with the head.Well, when he really became a Hollywood star.and then headed the sports ministry in the Reagan.I myself just went crazy.Today, when I went to fifth decade, I understand that it's not in America.All the barriers within us.Even before we will take to do something, we often say to myself: no, we did not get.But why.because we have not even tried! The secret of Arnold in the.that he never played himself in roulette: try.maybe get.Any thing he had planned, as the battle masshtabist.First – this is to properly assess the enemy.Second – the right to place its forces.Well, after that is cleared and the will to attack mobilizovt.Outcome of the battle will depend on your strength of mind, and this is the main prerequisite for victory.By the way, I've never seen that Arnold played in gambling.He did what he did not like to depend on the circumstances of the Blind.
Extreme training
- Tell me about your "extreme" system of training the legs.
Tom:I started with the maximum weight – six 20-kilogram "pancakes" on each side plus locks.He did about 20 reps before muscle "failure".Note that this was the classic sit-ups – I was doing with their full range of motion, dropping to the floor.I then return the bar to the rack.immediately cleaned one at a time "pancake" on each side and then crouched until the muscle "failure".Then I went on set with four "pancake", then three and finally two.Again, each time to "failure".In general, I performed a set of 150 reps and exhausting to the limit.I remember I was lying on the floor, and is ready to howl with pain bl.It hurt everything – from the calves to the buttocks and back.Today I am reminded of this as a nightmare.But such is the professional body-building: Health poboku.Do you think only about.to beat rivals.
- What else can remember from those years?
Tom:Squats have been for us a sort of self-sport.We are constantly talking about the results of each other.Time and a half to two months, we had a special day when we did some squats.This was considered something of a competition.Everyone had to show his record.Around the racks assembled bodybuilders usually 10-15 professionals, and everyone was trying to "pereprisedat" other.
- You certainly have been among them champions?
Tom:To be honest, in my life I have met only one guy himself abruptly.It was in college years.No matter how many sit-ups I did not, he is always "overtaking" I repeat for the extra 3.2.But he did not go to California.And I was so "lucky" that the first day caught the eye of Joe Uayderu.
- You did not have a sense of being part of the training for the legs you ahead of its time?
Tom:Yes, today my feet are nothing new.But in the 70 years I've been told that I had too much leg, I broke the proportions and pr.I remember in Goldz Jim approached me the pros and bewilderment asked me why such large amounts of foot.I really look like a sore thumb.
- I wonder where you bought yourself pants?
Tom:With the trousers was quite a problem.Then the jeans were in fashion, but to me they are decidedly not nalezali.His first pair of jeans I bought when thrown to compete, at thirty-five years.Steep-pros guys sewed pants for his order, but for me, a novice, every dollar was counted.And so I walked everywhere in "trenikah".Imagine.go to a restaurant.and for you "treniki"! But.I became well-known figure.I also got their own tailor.He sewed me a jacket and pants.And I did not look like a potato.
- Can you have a child were "nonstandard" feet?
Tom:No, they were perfectly normal, like all teenagers.It all began with the introduction of a powerlifter.It was he who told me that squats – the main exercise for a set of overall muscle mass.I liked the squat, like a sense of enormous weight on my "trapeze".Intensive training has increased rapidly in size feet, but again, there exists no wonder.Love any exercise.and the results will start to grow like a weed! Another thing.that squats are very few people in mind.Sometimes I am asked to recount in detail the technique of pumping the legs, and every time I refuse.The point is not in the order of exercises or number of Seton.Love squats.and will not notice.the legs will be huge! By the way.to love squats.Throw all the other exercises – leg press.hack squats.squats.leg extension…Year or two, do some squats.But in full force!
My Past and Thoughts
- What do you think of today's bodybuilding?
Tom:At one time we could not imagine.that ever going to see guys on the platform under the weight of one and a half hundredweight with 5% fat.Muscles from these monsters downright inhumane.In 1998, Coleman specifically for me, took off his shirt behind the scenes "Olympia" and pose little, my jaw dropped as much as.Even when Arnold was on top form, I have never seen such perfect triceps and biceps.Personally, I look at the current elite in awe.For example, Lee Priest.Compare, in the offseason, it weighs almost 150 kg, and this at a growth of 165 cm!
- Who else do you remember?
Tom:In the mid-90s I played in England with seminars.Then I spent about 20 workshops.And every once in a seminar in Liverpool came to a humble guy and sat quietly in the back row.Every two hours, he pulled out of the bag box with food and snack.It seems.He was very shy.but sometimes it still raised his hand and said, "Excuse.I would like to ask you a question ".And then, years later, I saw this guy on the "Olympia" and you know who it was? Dorian Yates!
- Bodybuilding has changed a lot since you left the dais?
Tom:The impression is that it became less enthusiasm, fanaticism.Just recently I talked to one of the leading "pro".And then said he did not like bodybuilding and kachatesya just for the money.At my age this was not.We are all united love for our sport.We felt like-minded people, and therefore lived as one happy family.We trained together, went together to the beach, had lunch, and organized a party.If you come across an unknown bodybuilder, it was decided to greet, exchange phone.The competition was an occasion for communication, then the guys went to each other at home.Well, I just turned to the old grandfather in our years…And in fact, bodybuilding sdela a big step forward.Professionals complain – you just look at their profits!
Tom Platz today
- What did you do all these years, after parting with bodybuilding?
Tom:I acted in films.Played gangsters and detectives.It was the role of the second row, but my appearance does not have to wait another.In addition, my wife opened a fitness club.I had to help her on the part of bodybuilding.To retain customers, we must teach them to practice.I give lectures, and from time to time take under his own advanced care stubborn children.The last eight years I have been working on the International Association of Sports Sciences.rukovozhu Department of bodybuilding.teach bodybuilding science.Here I helped to cool a university degree.I remember, for the sake of bodybuilding I was planning to leave school, but her father stood up against the mountain.He said that bodybuilding sooner or later I will end, and I will have nothing to feed my family.To me these words seemed nonsense that exists – in my 20 years I was going to train forever.I was ready to quarrel with him dead, drop everything and go to California the next day.
- What brings you joy in your life?
Tom:Life itself.Get up in the morning.to see the sunrise – it's so cool! In his youth, it seemed to me.the main thing in life – this title.But then I realized that the main thing – it's love women, children, respect for others when you give them the experience…In fact, happiness – is when you're doing something.If you want you to have more happiness in life, let them have those I would loved more cases.
- And one of such cases has been your favorite bodybuilding for you?
Tom:Bodybuilding has given me a lot.Thanks to him, I experienced the glory.I have become much wiser, as the glory of teaching responsibility.Your fans are waiting for that and everything else you'll have to sample.Glory sooner or later makes one answer to the eternal question whether he is worthy of this glory? And what made it different? For example.where I was.if once Uayder Joe did not say a Dare.podzovite me out of the guy with healthy feet…
Flex Wheeler
When you start talking about the stars of bodybuilding with a capital.then almost immediately recall the American Flex Wheeler.To date, Flex – perhaps the most popular professional bodybuilder planet.laurelled victor major tournaments.spoiled media attention and caressed with love.often passing into idolatry hundreds of thousands of fans of bodybuilding.But is it really so cloudless was his way to fame and success?
Kenneth Martin Wheeler was born on August 23, 1965 in Fresno, California campus.When Wheeler was two, his parents separated: "My father pulled into Auckland, and his mother…I do not remember what happened to her…"In essence,.Kenneth worked grandmother raising.which he retained the brightest memoirs: "If it is not.I now would not be in the world.or would I have been in any gang.or would deal with what some other unseemly deeds."
Fresno was considered to be extremely restless place.it is literally flooded the gang of teenagers.but because it is not surprising.that 9-year-old Kenneth opted not football.and martial arts – toekvondo.Karate and Kung Fu.In this field he had plenty of success.and.they say.that because of his attachment to martial arts came to call themselves Wheeler Flex.which translated to English means "flexible" (though.another meaning of the word corresponds to the Russian "tense"."Posing" or something like that) but when in 1989 he had to choose between karate and bodybuilding.He chose bodybuilding."My coach in karate.with whom I still maintain close relations.I said.I myself have to make choices.And I did it: the day after.I won the title of "Mr. California".I spent my last fight.Sure.Now I can not afford to show that.to which I was able to then in terms of ownership by various methods.but I can always protect yourself."
Bodybuilders are not born
By American standards, the title of "Mr. California" – is already seriously.But do not think that the Flex was born with an already bulging muscles.It's hard to believe.but by the end of high school, he does not even weigh 45 kg.and the college is one of the greatest bodybuilders of our time out.barely topping 60 pounds! "The basis of my diet then consisted of three products: tuna.bread and bananas.I just got the gate from this Tuna.and I seize it with bananas! "However, this diet worked," one hundred ".Flex and cost to train harder podnalech.as immediately came the results: within four years of intense performances, he has managed to become the champion of the United States in the heavyweight division and get a professional card.Surely.it could be done in the past.so much pain were strong contenders: Mike Matarazzo.Flex which gave the competition, "Mr. USA" 1991.and especially Kevin Levrone.costing Wheeler at U.S. National Championships in the same 1991.
The following year, Flex has been impossible to stop.He became "Mr. USA".knockout of the strongest heavyweights at the time of America.including Chris Duffy and Mike Francois.Not having to become a professional.He won two tournaments outright, "Ironman" and "Arnold Classic".putting himself on his knees Lee labradite.His muscles are legends.And in fact.it seems.that figure in Flex is simply no flaws: huge hands and hips.extremely finely detailed spin.a tiny waist.The aesthetics of its composition is fascinating.but this is too little.to reign on the throne of the "Olympia".By coincidence this is the year Britain's Dorian Yates announced the pursuit of "mass" (which is the victim of a few years later he became).and at the "Mr. Olympia" 1993 Wheeler have to settle for second place.At about the same increase in Flex though markedly superior to Yates in the aesthetics of the addition.but he yielded almost 20 kilograms (99 pounds for Flex vs. 116 – for Dorian)."To compare Wheeler and Yates – the same as comparing apples and oranges.Come sort things out – which is better? "- Shrugged judge.Nevertheless, the future seemed cloudless Flex.He became insanely popular in the circles Kachkovskii.his photo never left the pages of popular magazines on bodybuilding.Sponsors lined up.to offer him a lucrative advertising contracts.But everything changed in an instant.
The main test
At 2 am on June 9, 1994 placid existence Flex broken in car crash.At the same time Wheeler lucky enough.Firstly.therefore.that rushing at a speed of 250 km / hour, he was still alive.Although severely injured – an injury of the cervical vertebrae.Second, Flex was able to quickly recover from the accident, I'll no transactions.Third: contrary to the predictions of doctors, he was able to return to the big bodybuilding.In this accident, of course, was a severe test for the.One of the surprises for Wheeler was that.that jewel of the empire of all time Vader disease has never visited the hospital, none of the functionaries veyderovskih.But Vader hastened to cut a contract with a disability champion at 75%! Flex remembers.out.to recover the amount of the contract to its original level.It took almost two years.Only after he won in brilliant style "Night of Champions' 96, he believed in the final…
Return to system
In early 1995 the news spread Kachkovskii circles: Wheeler, in the form.he intends to act and to regain championship status.Although.Flex that's still not managed to restore the former Conditions by.he managed to win two tournaments starting in Miami Beach and Sauze.beating in the process, Aaron Baker.Lee Priest.Patrick Lynn.Darrema Charles and a dozen other strong pro.However, the most serious challenge – "Arnold Classic" – it was ahead of.Despite the fact that Flex has managed to circumvent this competition such luminaries as Lee Labrado (which.by the way.then put the greatest weight in his career).Charles Klarmonta.the former simply stunning in form.Andreas Münzer and many other.he still lost to the local audience favorite, Mike Francois.at the peak of a career.But then.fall followed by dip in the "Olympia": suddenly disappeared somewhere relief turned to 8th place.and.Judge obviously felt sorry for the ex-champion Aaron Baker.Ronnie Coleman and Charles Klarmont looked much more interesting in terms of the form.Attempts to get even with their rivals during the tour postoolimpiyskogo "Grand Prix" run out the problems with the kidneys, and hospital beds.Point.
Nonetheless, Wheeler did not lose heart.and in March next.1996 "Classic", he was very good: no such relief in 1993.but very large (approximately 105 kg) and juicy.After the execution of arbitrary programs Flex was 100 percent sure that I won.However, the judges decided otherwise, giving the first place Kevin Levrone.Great.but not specifically raised in the opinion of experts Levrone looked almost worse.What Paul Dillet.who finished third.not to mention the Flex.but.is known.after a fight with his fists do not wave.After two months of flex in an attempt to rehabilitate himself, stated in a tournament in Toronto and…finish second after stroke who received the bad Ronnie Coleman.This was payback for the arrogance: in the tournament Wheeler came up with too smooth thighs and glutes.for which he was immediately punished.True.then everything fell into place.and at competitions, "Florida Pro" and "Night of Champions" Wheeler celebrates victory.but the "Olympia," he again failed: the fifth and fourth on the stage in the protocol after the disqualification Sonbaty.Ironically, perhaps the most gifted bodybuilder in the history of bodybuilding In 1996 th was even farther from the coveted statuettes Sandova.than it was in 1993.
Failure hardened Wheeler and forced to make some conclusions RaE-.He rejected the idea of competing in a set of "mass" with such monsters as Sonbaty or Dillet.focusing on improving muscle relief.In the spring of 1997 and this tactic paid off: being 29 pounds lighter Sonbaty (other sources say the difference was even more lethal: 96 kg to 130 Flex in a Sonbaty) Wheeler, easily and naturally won the second of his career title "Arnold Classic ".at the same time to get even with Mike Francois.was merely the third.About Flex again talked about as a real contender for the title of "Mr. Olympia".which has been held for five consecutive years Yates.However, at the podium, "Olympia" Flex was never released…
Great hoaxer?
The decision not to act on Wheeler "Olympia".taken just before the tournament.has generated an enormous amount of speculation and rumors.The official version of Flex injured hand.entered into a fight with robbers.who tried to open his car.But evil tongues alleged.that psychologically unstable Wheeler simply afraid to compete with newly Yatsom.to keep his championship status.quietly sit on the throne of King bodybuilders.which.Again, according to rumors.is about to be freed.By the way.something like that said about the car accident in 1994: that.Flex himself had fabricated the whole story in order to add an entry in popularity.By the way, another dark page in the biography of the Wheeler – the sensational story of the implants.Not differ.Like most black athletes a powerful development of the calf muscles.Flex has begun appearing on the podium with calves.resembling the cannonballs.Guardian of morality and love of truth Kachkovskii Shawn Ray immediately sounded the alarm, and even allegedly insisted on.to leg X-rayed to check Wheeler.However, the verification has failed to reveal anything criminal…
It is not easy to be a favorite
By the time.when Yates made a sensational statement.that will not defend his title (and it sluchilost the summer of 1998).Wheeler was the main favorite in the race for the title of "Mr. Olympia".At that there were objective reasons: the fall of 1996, he was not aware of lesions.failing in that time a few times to beat the great and terrible Nasser Al Sonbaty.finished at the "Olympia" -97 second.With.According to experts.at tournaments, "Ironman" and "Arnold Classic" Flex was so good.that this form it has been recognized standard.and even Sonbaty.caustically rakritikovavshy year earlier small size Wheeler.This time some compliments lavished.The remaining contenders Flex: Ray, Levrone, Dillet seriously perceived.
Surely.this lack of a clear anticipation of competition and a major victory in my life played a bad joke with flex.and "Olympia" – 98 he was mercilessly Ronnie Coleman bit."After seeing their photos after the event, I realized that I lost the case because he was not in his best form.However, before the start I was 100 percent sure.that even this form will be enough for victory."- Admitted later Wheeler.However, he made several admissions.from which the fans of bodybuilding neposvyaschzennyh certainly stirred the hair on the head: "Before the" Olympia "-98 I was too relaxed.occasionally missed a workout and diet violated.What puzzled their coaches: Charles Glass and Chad Nichols.They could not understand why I did not improve…"
Before the "Olympia" -99 experts were agreed that the chances of Coleman and Wheeler could be estimated as 50 to 50.But in fact it was not so: everyone knows.that in order.to defeat the reigning champion.need to be stronger on the head.However, Wheeler believed that the way it really was.Go to the "Olympia" -99 he was preparing in earnest, putting it in his heart and soul and strength.Grueling workouts and strict diet to bear fruit: in Las Vegas, Flex said on being more than seven pounds heavier than the.than in New York.putting about 112 kg.At the same time Wheeler was rather vividly! Especially notable was the progress Wheeler shoulder girdle: its delta and hands were simply appalling! But while.precious time was lost – one is fascinated by the name of Colman.with udi resignedly put Texas Ranger first in four rounds vseh.Yes, and Coleman also did not stand still for a year and training is also hung on a 7 kilo.but "how he could win all the rounds in Flex.including round proportions.in which Wheeler invincible? ".- Resented Charles Glass.- "After all proportion – it is such a thing.which either have.or it is not.Year of training could not change the Coleman so that he dominated in the proportions.The opinion is shared by Glass himself Wheeler: "I respect infinitely Ronnie and I think its great athlete.but at the "Olympia" -99 it should have become only the second.However, the judges decided otherwise, forgetting, apparently, that the competition consists of four rounds.About round proportions, I do not speak.but Coleman could get around me in any round of posturing? Everybody knows.that this component much stronger than I.After the tournament, I was approached and told the judge.Coleman put that first because.that it was massive I.But being here any round of posing? To listen to them.so the competition consists of one round of the comparison of proportions and three – assessing muscle…"
The train has left?
Well.everyone is entitled to his opinion.but in our opinion.Flex explicitly enumerates: Yes.it is considerably sporsgressiroval last year.but it was not enough for victory.Yes, and he.slightly poostav.somewhat changed his tone: "I still believe.that should have won.but.Having examined the photos from the competition.I was unpleasantly surprised: I thought.that was much more saliently."In fact,.Flex was on the podium, "Olympia" is much closer to third place.which eventually got his old friend Chris Cormier.than the first.This year, Cormier and raged at all, being able to beat the Flex on the "Ironman" -2000.And the fact.that Cormier will not participate in the "Olympia" -2000 can turn the latest "Olympia" of the twentieth century into an empty formality and dull, with full otsutstvii intrigue.because the probability of winning Wheeler believe today, only the most ardent of his poklonniiki.But.you never know.possibly.lucky-loser still has time to flex to jump on a departing train?
Outside of bodybuilding
Unlike most other elite pros.many of whom are not even married.Flex boasts.that he – a happy husband and father.Flex has three children: son of Kennen marriage with his first wife Levita.and daughter Nia and son Darius from his second marriage with former model Madeline.Flex loves to wear bright flashy clothes and expensive cars.Usually it has no car park at least 3 – 4 cars.among which a couple must "clever," "Mercy" or BMW.in rooms which flaunts a modest inscription "Flex".But.even if Wheeler "cuts" through the city on an expensive car.This does not mean.that he is doing very well: "No one really knows.Who is Flex Wheeler.Sometimes I can kahzatsya happy.in fact unhappy.and sometimes I think about.my pockets full of money.although I really at this point in the shallows.Surely.this is because.that people can not.and.likely.just do not want to know.what lies behind the armor of my muscles."- Says the Flex.However, for the money.then there is clearly Flex cry poverty: despite the fact that at the moment it does not have a contract with Weider.Wheeler's poor can not be called.Seminars.guest posing.training video courses.and most importantly – a contract with the well-known manufacturer of sports nutrition company "Bio-chem" – the foundation of its financial well-being.We are all handsome Wheeler.what can only dream of: kick-ass muscles.external appeal.money.There is not enough itself is small – the title of King of bodybuilding…
All competitions Flex Wheeler:
1989:
"Mr. California" – a place less than 90 kg,
"U.S. National Championships" – 5 th to 90 kg
1990:
U.S. Junior Championships – 2nd place up to 90 kg
1991:
"Mr. USA" – 2nd place over 90 kg
"U.S. National Championships" – 2nd place over 90 kg
1992:
"Mr. USA" – 1st place over 90 kg and the absolute primacy
1993:
"Ironman Pro Inviteyshnl" 1st place
"Arnold Classic" – 1st place
"Mr. Olympia" – 2nd place
"Grand Prix of England" – 2nd place
"Grand Prix of France" – 1st place
"German Grand Prix" – 1st place
1995:
"Sauze Beach Pro Inviteyshnl" – 1st place
"Florida Pro Inviteyshnl" – 1st place
"Ironman Pro Inviteyshnl" 1st place
"Arnold Classic" – 2nd place
"Mr. Olympia" – 8th place
"Grand Prix of Spain" – 5th place
1996:
"Ironman Pro Inviteyshnl" 1st place
"Arnold Classic" – 2nd place
"Toronto Pro Cap" – 2nd place
"Florida Pro Inviteyshnl" – 1st place
"Night of Champions" – 1st place
"Mr. Olympia" – 4th place
1997:
"Ironman Pro Inviteyshnl" 1st place
"Arnold Classic" – 1st place
"San Jose Pro Inviteyshnl" – 1st place
1998:
"Ironman Pro Inviteyshnl" 1st place
"Arnold Classic" – 1st place
"Mr. Olympia" – 2nd place
1999:
"Mr. Olympia" – 2nd place
"The World Cup among the pros" – 2nd place
"Grand Prix of England" – 2nd place
2000:
"Ironman Pro Inviteyshnl" – 2nd place
"Arnold Classic" – 1st place
"Hungarian Grand Prix" – 1st place
Franco Columbu
To squat work, they need to do quite different!
A close friend of Arnold Schwarzenegger, Franco Columbu training at the time.bodybuilding only when groping for standards.Everyone could in some way to become a pioneer.Chris Dickerson prodimonstriroval unprecedented detailing small muscles.Frank Zahn has shown unprecedented balance of proportions.But Franco's famous shape of the quadriceps.
Necessary to begin with, the first Franco swung to limit the bottom of the quadriceps.As a result, the lower beams, literally hanging over his knee.Can argue that.it is beautiful or not so.but then such a type of buildup of the quadriceps was the reference.
-My favorite exercise for the thighs, squats, begins the story of Franco.However, to make it work, it had a little tweak.Ha, little…Yes it is completely redrawn squats in his own way, what I mean? I'll explain.Take a stand.Most bodybuilders prefer to put the feet at shoulder width or even wider.Franco, however, put your feet at a distance of 10-15 cm from each other.So what, you ask? And the fact that the vertical load vector passed him through the center line of the hips.In short, the burden fell to more precisely on target.
If someone did not understand.I'll explain: when you put your feet wide.knees "disperse" and forced to take on some of the load (the wider the stance.the greater).Well, returns this narrow rack back into the quadriceps load, freeing up your knees.Do not believe me, try yourself! Another detail.Others in presidaniyah back slightly shoulders hunched, and Franco-straight as a board.With such a position rests on the lower back is less than the load.Long time to explain.but strained lower back "holds" hamstrings.normally does not allow them to stretch out.Well than "harder" hamstrings, the lower the depth of the squat.Franco squat very deep.He firmly convinced that the squat is all about the amplitude.Than it is wider, the higher the return, as in any other exercise.Look at the feet of Franco and decide right or wrong.And here's another secret.-All squats done in 4 sets of 8-10 reps.Says Franco.-I used printsepe pyramid, the number of repetitions in sets dropped from 20 to 2.In the first set-20, in the second 15, third 10, then another 3 sets-8, 6.4, and finally, the last set-2 repeat.I am deeply convinced that the legs can swing only one single way of winding-volume squat!
Franco never disdained zhimami feet.Like, frivolous exercise for Dummies.On the contrary always presses were under his number two, in order of exercises and by value.But here, be original Franco.He put the feet are very narrow-width 8 cm, and his knees almost rested on his chest.With regard to total load, and it was here Workhorse.In the first set-50 reps in the second 25, third and 15 in the last quarter-8.
The third exercise for the quadriceps, leg extension.Here it all was classically.Extension Franco did in "prochuvstvovanom" style at the top to be "stuck" for a few seconds, until the burning pain in the quadriceps.As a rule, the extension of training ended with Franco.All of them? No, not all.After a workout Franco added another exercise, the deadlift.He usually did it in six sets: 5 reps 150kg-.200kg-5 reps.250kg-5 reps.300kg-2-3.320kg-one.350kg, one also.-Deadlifts raises everything leg muscles.Says Franco.-No additional pumping hamstrings are not required.In addition, the deadlift is needed to increase the power potential in the squat.Oh, and.Approaching the competition, Franco added a workout in his scheme of attacks-2-3 sets of 12-15 reps.They also had a firm imprint: Franco fell into a deep squat extremely.-If you want to become a champion, 'Hold on basic, very simple exercises.For each muscle group invented ten.if not more.such exercises.but to really work on the strength of three to five.And among them there is always the most effective one-.When it comes to their feet, it is, without dispute, sit-ups.
Squats 7 x20, 15,10,8,6,4,2
Leg press 4 x50, 25,15,8
Leg extensions 6.7 x20
* 2-3 Lunge x12-15
Deadlift ** 6 x5, 5,5,3,1,1
* On every second training session before the tournament
** Every other week
Chris Dickerson
In preparation for one of his legendary "Olympia" in 1982, Chris Dickerson coached the abdominals three times…per day.Total output of 22 sets or 700 reps.and each of them was extremely slow."Feel" and extremely stressful.Just do not think.that it was a banal trenirovachnom emphasis on the weak muscle.for which.mole.Dickerson "afraid".
No and no again.It was a prudent strategy aimed at winning.Here are the words of the Dickerson: "rectus abdominis, remember, stands alone.In terms of perception through the eyes of the figure, it attracts major attention.And it's long been established by psychologists.The abdomen is like a visual "center" of the body, around which the rest of the perception of muscle.Developed press emphasizes the bust, the deltas of hands and feet.If someone else did not believe me, let him hold postenky experiment.
Open the magazine in a large picture of any champion and close the press eiu piece of paper.So what? See.as at once "lost their luster remaining muscle groups? That's it!" What is an exercise for the press Dickerson regarded as the main? Lifting the legs in Vis-secret weapon here profissionalov! From the standpoint of biomechanics.Anatomy and safety and it really has no equal.Is the exercise I did in four sets of 25 repetitions each, says Chris-.Run-it must be so.First, hang on a bar vertically.From this position, slowly raise your straight legs.
The slow pace, that's what is important.Otherwise, the body begins to sway and stress "leave" from the press in the legs and back.In lifting the legs there is a "narrow" place-can bring your hands.So Chris applied two versions of safety.
At first he firmly primatyval hand to the bar gymnastic belts, while the second used the t.n."Loops".They hang in the bar, but what do you push through them to hang on your elbows and elbows just like a parachutist.In the second case is much easier to hang, however, with swaying more problems.After all, when you hold on to the crossbar usual straight grip.but still wide.in the stabilization of the body involves the entire shoulder girdle and the broadest.The following exercise: Chris falls to the floor in front of the bench puts on her leg.Partner pushes legs to the bench, and Chris begins to "drum" twist-4 sets of 25 repetitions in each.
The next step recovery generations sitting.In the initial position Chris teetering on the edge of the bench, knees slightly bent, feet "hang" above the floor.From this position, Chris slowly pulls her knees to her chest.There are only 2 sets of 50 repetitions.(Between his knees clamped 8 kg dumbbell.)
Then he began training other muscles on schedule.Chris and then heading home for dinner.a little rest and back to the gym.Total recall, in his day were listed three training scheme.At night.when most of us.soused beer in front of TV.unconcerned snoring in bed.Chris counted repetition.performing body lifts from the supine position (only had to do 200 repetitions).-Before you go to sleep.Chris said,.-I went to the floor and squeeze the last effort of a further 2 sets of lifts the body of 100 repetitions of each.It was great! Press became my downright "wooden".I barely dopolzal to bed and immediately fell into a dream.Estimate, passing Chris on the full program "loaded" the other muscle groups.Yes, even in the style of those years, with heavy emphasis on basic movements.And what advice would Chris beginners?-Press must exercise intensity and weight of this secret.Press must overcome the resistance.What is more, the better.However, this is where you may come across a "submarine" rock.The fact that the press has many high endurance.This means that the usual program of 3-4 exercises may not work for you personally, it would be trivial.Add new movement can not be-all is a measure of.Here it is necessary to increase the total number of training.For example, start the "bomb" daily press.It did not help? Then go to the press training 2-3 times a day.If necessary, be engaged at least until midnight! Here is the last piece of advice I would say is too steep.However, why not? It's not every one of us can become Mr. Olympia.MORNING
The rise in Vis 4 feet x 25
Twisting 4 x25
Lifting your knees to your chest 2 x50
DAY
The rise in Vis 4 feet x 25
Twisting 4 x25
Lifting your knees to your chest 2 x50
EVENING
The rises of the housing 2 x50
Frank Zahn
The main.that nothing stuck out! In the world of bodybuilding about Frank Zane to talk with reverent respect.Zan from birth had openly asthenic physique.From it, perhaps, would have made tireless long-distance runner, an excellent skier and swimmer champion.
But Zahn was obsessed bodibildenge.He did not seem to see myself in the mirror and decided to become a…Champion of Champions.His comrades in the audience at first looked upon him as a crackpot.but over the years fanaticism Zahn.indomitable will and a deep knowledge of scientific principles of bodybuilding over his body made an amazing transformation.Yes, Zan could not boast gigantic volumes.
It's just different.Each of his muscle was roused in the weighted least.which is like a chisel was dictated by the ancient sculptor.Eye refused to take shape as a real Zahn.His body seemed to fancy creations of the artist.into his head to show the world an example of the ideal male proportions.
When Zane went to the podium, judges embraced confusion.The previous criteria and Masa nakachannosti forms seem insignificant in comparison with the true spirit of human beauty.emanating from it.Standing next to huge rivals withered and retreated into the shadows.Zan was the only one who managed to win Arnold on "Olympia".Behind the scenes of mad Arnold tore and metal.and even in the hearts had called his friend "Chicken toshim".but later admitted.that in terms of balancing the proportions always take the example of Zana and more than."Stole" some of his poses posing in random.
-In actual fact, a figure proportional to the easy-explains Frank.For this purpose, a year and a half, "general" training go to the special "pull-up" program.Obsmotrite closely in the mirror and honestly acknowledge their "weak" places.Let's say you fall behind the pectoral.If so.then the following month and a half train chest twice a week.and at other times do 1-2 exercises for supporting other muscle groups.(With low intensivnastyu to the lion's share of your energy went to nursing.) Check this approach, they quickly turn solely to increase.After completing the program's once again stand before a mirror.Now what is behind? Suppose scored against breast volume "lost" hands.If so, then begin to train them in the same way twice in a week.By the way, to fear for the other muscle groups do not need to.
First, infants require heavy basic training, but it somehow does affect the whole muscle.Second, the maintenance program of one or two exercises with a guarantee of holding any "mass".Each person, according to Zahn, has a different susceptibility to the growth of different muscle groups.This means that the complexes of a general nature can never lead to balanced development of the musculature.Some muscles will be in the lead, some remain outsiders.So the longer the "common" training, the stronger the contrast between "strong" and "weak" muscles.Well, the more difficult to correct imbalances.
By Zana "node"-waist proportions.The narrow waist, the trump card figures, from which it starts.What's your waist, the greater will seem more powerful legs and shoulders.
How to make a narrow waist? From the beginning, "stretch" in the press training.Zahn himself has done before thousands of repetitions a day.As for teaching the secrets, then the two of them Zahn.The opposite phase of exercise is always performed very slowly.And very focused on the muscles.
-Many of the exercises I have done in supersets.-Frank recalls.-Why? My answer is this: the less you rest during a workout.the greater the energy consumption.so.more "burn" fat cells.And more.Even if you're a fan, Zahn advises regularly pose, holding a static posture for 5-10 seconds.Such training is well developed separation-separation of muscle bundles.
Now, instead of posturing we see something crazy., Spoke bitterly Zahn.Bodybuilders are worn on-scene.Taking a very bad posture.Submit your muscles need to artistically and intelligently.I for example was never a strictly frontal.On the contrary, I was standing at an angle to the judges and audience.Why? Yes, because in this position your waist look narrower than it is at the Delhi.
Forty years had passed since Frank first picked up a dumbbell.But still he managed to keep the harmony of the Greek athlete.And all because Frank for a single day did not leave bodybuilding.Day group of muscles
1 back, shoulders, chest
Two quads, hamstrings, calves
3 The biceps, triceps
4 Holidays
5 Start of a new cycle
Frank coached news every day.
Larry Scott
Business card of the first "Mr. Olympia" Larry Scott, the huge delta, and a monstrous amount of hands.
Today, these deltas are nothing new, as well, and hands-problem simply decides to "Synthol".However, if the yard was the middle of the 60s.On the "Synthol" nobody never heard of.
As for steroids, they only come into use, and even the weakest forms and dosages.So the buildup of the same hand was made by Larry, that is, outright.
What played a major role? Steel will, hard-nosed character? No Way.Poor genetics! Desire to pump up the biceps was inversely proportional to its volume of 28cm.
It is generally agreed to conduct discussions on various natural constraints there.But then another thought bodybuilders: bodybuilding can do everything! That's not going to give Larry.
He keenly oprobyval different techniques and then threw.if the measuring tape did not show the result of adding.He experimented.pondered.listened to the impact of different exercises and in the end.Three years later.came to the revolutionary discovery, called…"Scott's bench".Yes.the first "Mr. Olympia" is precisely the famous inventor of the device.which he modestly calls "desk".
A simple thing.replicated today in millions of more or less successful copies.According to Larry himself.was only part of a larger system.which, together with the very special music stand included selection of exercises and their particular sequence.About this little known, and may, therefore, the popularity of Scott's bench today was waning.
Thus, the system is built on trisetah, but how you will overcome them, depends on you.Larry came out to six.The first exercise dumbbell raises, and not one by one, and with both hands at once.You do six reps, then four more, but partial.You can still use cheating, but prudently, so as not to damage the lower bicep ligament.
Immediately, without a break, grab a barbell with a straight neck.It will not allow cheating.In the first place is an ideal technology performance.To make things easier.Take your foot forward for the trunk line is a great immobilizes the body (6 full and 4 partial repeats).
Triple set ups with reverse ends EZ-bar.The grip is back and here's why.Under the biceps runs another elbow flexor.If you increase its volume, it will push up the biceps, and it will be visually more.The muscle works only if the reverse grip, that's the whole secret.Here, too, say cheating.Make 6 full and 4 partial repetition.This is only one series.All you need to sdelat3-5 of the series.Between the series needed a short rest.And now the principal of the notes by Larry Scott.
Do not try to change the order of the exercises! Biceps consist of two beams, internal and external.The first exercise will ship outside the beam, and the second internal.
The main increase in the volume of the biceps gives the internal beam.In this sense, the "nail" the whole circuit-ups with a straight neck.Do they have to be extremely slow, to the strongest muscle in zhzhuniya.No cheating! To start this exercise, heavy and responsible only to the "hot" bicep.already filled with blood.This problem just does the first exercise.
Do not try to replace the straight bar bent! This bar emphasizes the load on the same external beam.and that the first exercise.The whole system makes no sense!
And another secret.Larry recommends that train deltoids.biceps.triceps and forearms together.Owned and Order in the above.Exercises on the bench very traumatic Scott.That is why.for reinsurance.must precede their full half-hour specialized training deltas.With such a serious heating is unmatched by any warm-up.COMPLEX
A.Lifting dumbbells on a bench, Scott 1set x 6 complete, 4 partial.
2.Lifting the bar on the bench Scott 1set x 6 complete, 4 partial.
3.The rise of EZ-bar reverse grip on the seat of Scott 1set x 6 complete, 4 partial.
